What is the best drink to drink when you're dehydrated?

December 31, 2025 •

3 min read

Mild dehydration can impair cognitive function and physical performance. But what is the best drink to drink when you're dehydrated? While water is a good start, the ideal rehydration drink depends on the severity and cause of your fluid loss, with some situations requiring more than just H2O to replenish lost electrolytes.

Quick Summary

The best drink for dehydration depends on the cause and severity of fluid loss. Options range from simple water for mild cases to electrolyte-rich beverages like sports drinks, coconut water, and oral rehydration solutions for more significant losses from intense exercise, vomiting, or diarrhea. Hydrating foods like fruits and broths can also help replenish fluids and minerals.

Key Points

Water is ideal for mild dehydration: For daily hydration and minor fluid loss, plain water is the best, calorie-free option.
Electrolytes are crucial for significant fluid loss: After intense exercise, vomiting, or diarrhea, your body loses essential minerals like sodium and potassium, which need to be replenished with an electrolyte solution.
Oral Rehydration Solutions are best for illness-related dehydration: These specific formulations are highly effective for rehydrating during episodes of vomiting or diarrhea.
Coconut water is a natural alternative: It's a natural source of potassium and other electrolytes, suitable for milder rehydration needs.
Milk offers superior hydration for exercise recovery: It contains proteins, carbs, and electrolytes that help the body retain fluids effectively, making it excellent for post-workout recovery.
Avoid alcohol and sugary drinks: These beverages can worsen dehydration and should be limited or avoided when you're trying to rehydrate.
Severe dehydration requires medical attention: Symptoms like confusion or rapid heart rate warrant immediate professional help.

Understanding Dehydration and Your Body's Needs

Dehydration occurs when your body loses more fluids than you take in. This can result from sweating during exercise or heat exposure, illness causing vomiting or diarrhea, or simply not drinking enough fluids. Your body loses not only water but also essential electrolytes like sodium, potassium, and magnesium. Replenishing these is key to restoring fluid balance and proper bodily function. For mild dehydration from everyday activities, water is usually sufficient. However, for moderate to severe cases, a more strategic approach is necessary.

The Top Rehydration Drink Choices

Oral Rehydration Solutions (ORS)

For dehydration caused by illness, such as vomiting or diarrhea, Oral Rehydration Solutions are often the most effective option. These scientifically formulated powders are mixed with water and contain a precise balance of glucose and electrolytes to maximize absorption. The glucose helps the body absorb sodium and water more efficiently through the intestines. ORS are available over-the-counter at pharmacies and are particularly recommended for children and older adults.

Sports Drinks

If dehydration is the result of intense or prolonged exercise (lasting more than 60 minutes), a sports drink can be beneficial. These beverages provide carbohydrates for energy and replace electrolytes lost through sweat. However, many commercial sports drinks are high in sugar, which can sometimes exacerbate gastrointestinal issues, so it's important to choose wisely. For moderate exercise, plain water is often enough, with regular food intake replacing lost salt.

Coconut Water

As a natural source of electrolytes, coconut water has become a popular choice for rehydration. It is rich in potassium and contains moderate amounts of sodium, making it a viable option for replenishing minerals. Some studies even suggest it can replenish fluids as efficiently as sports drinks, though some people report stomach upset. Look for unsweetened varieties to avoid excess sugar.

Milk

Surprisingly, milk can be more hydrating than plain water in some cases. It provides a combination of water, protein, carbohydrates, and electrolytes like potassium and calcium. This unique composition helps the body retain fluids longer, slowing down the rate of excretion. Milk can be a great option for recovery after exercise or for those with a poor appetite, but it should be avoided if you have diarrhea due to potential lactose intolerance issues.

Homemade Electrolyte Drink

For a natural, low-sugar option, a homemade rehydration drink can be easily prepared. A simple recipe involves combining water, a pinch of salt, and a sweetener like honey, with a squeeze of citrus juice for added potassium and flavor.

Comparison: Best Rehydration Drinks


Drink	Best For	Pros	Cons
Oral Rehydration Solution (ORS)	Moderate to severe illness (vomiting/diarrhea)	Precisely balanced electrolytes, rapid absorption	Can have a medicinal taste
Sports Drink	Prolonged/intense exercise	Replaces electrolytes and provides energy (carbs)	High in sugar; unnecessary for light exercise
Coconut Water	General wellness, mild dehydration	Natural, rich in potassium, low calories	Some find the taste unpleasant; potential bloating
Milk	Exercise recovery, poor appetite	Contains protein, carbs, and electrolytes; retains fluid well	Not suitable for those with diarrhea or lactose intolerance
Water	Everyday hydration, mild fluid loss	Accessible, calorie-free, essential for basic function	May not provide enough electrolytes for severe loss
Homemade Electrolyte Drink	Low-sugar alternative	Customizable, natural ingredients, cost-effective	Requires preparation; potassium content may be lower

What to Avoid When Dehydrated

Certain beverages can actually worsen dehydration and should be avoided or limited. This includes:

Alcohol: Acts as a diuretic, increasing urination and fluid loss.
Sugary drinks: Can cause diarrhea and interfere with proper fluid absorption, especially in children.
Excessive Caffeine: While moderate amounts are not harmful, high caffeine intake can increase urination.

Conclusion: Choosing the Right Drink for You

Determining what is the best drink to drink when you're dehydrated depends on the context. For most people on a daily basis, water is the best and most natural choice. If you've been exercising intensely or are recovering from an illness causing significant fluid loss, an electrolyte-rich beverage like an Oral Rehydration Solution, sports drink, or even coconut water will be more effective for replenishing essential minerals. Listen to your body and its symptoms—such as thirst, dark urine, or fatigue—to guide your rehydration strategy. In cases of severe dehydration involving confusion, rapid heart rate, or inability to keep fluids down, it is critical to seek immediate medical attention. Proper rehydration is a key component of overall health and wellness, and making an informed choice is vital.

Check out more hydration facts and advice from the British Nutrition Foundation.

Frequently Asked Questions

Electrolytes are essential minerals such as sodium, potassium, and magnesium that help regulate your body's fluid balance, nerve signaling, and muscle function. When you become dehydrated, you lose these electrolytes, and replenishing them is critical for full recovery, especially after heavy sweating or illness.

Not necessarily. For mild to moderate exercise or daily needs, water is sufficient. Sports drinks are most beneficial after high-intensity exercise lasting over an hour, as they replace electrolytes and provide carbohydrates for energy, but they often contain excess sugar.

Yes, you can. A simple homemade electrolyte drink can be made with water, a pinch of salt, a natural sweetener like honey, and a squeeze of citrus juice for potassium. This offers a low-sugar alternative to commercial products.

Milk is a good option because it contains a balanced mix of water, protein, carbohydrates, and electrolytes. This combination helps your body retain fluid more effectively than plain water, especially for post-exercise recovery.

You should use an ORS, like Pedialyte, for moderate to severe dehydration, particularly when caused by illness like vomiting or diarrhea. They contain a specific balance of electrolytes and glucose for maximum absorption, which plain water lacks.

Severe dehydration symptoms include dizziness or lightheadedness that doesn't go away, confusion, rapid heart rate, very dark urine, and inability to keep fluids down. If you or a loved one experience these, seek immediate medical attention.

You should avoid or limit alcohol, highly caffeinated drinks, and beverages with excessive sugar. Alcohol and caffeine act as diuretics, increasing fluid loss, while high sugar content can worsen gastrointestinal distress, especially with illness.